Comparing Nutrients in 100 grams Oats VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Oat Bran	17%	16%	67%

Macro Nutrients

	Oats	Oat Bran	Recommended Dietary Allowance
Energy	13.4% 389kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	7.25% 7.03g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	51% 66.2g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	40.5% 15.4g	38g per day for Men 19-50 years
Protein	30% 17g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	13% 52μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Oat Bran	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	44.8% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59% 4.7mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	245% 5.63mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.7% 523mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	82% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Oat Bran per 100 g

Compare the macro and micronutrient content in 100 g of Oats versus 100 g of Oat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oats vs Oat Bran:

• 100 g of Raw Oat Bran contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oats.
• Both Oats and Oat Bran provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• Both Oats as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oats vs Oat Bran:

• 100 grams of Oats have 1.6 times more Copper and 1.3 times more Zinc than Oat Bran.
• While 100 g of Raw Oat Bran contain 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Oats.
• Both Oats and Oat Bran contain similar levels of Calcium, Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oats have 1.6 times more Energy than Oat Bran.
• While 100 g of Raw Oat Bran contain 1.5 times more Fiber than Oats.
• Both Oats and Oat Bran offer comparable quantities of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 grams.